Jan 17, 2019

Friday Jan 18 2019

Part A

Every 90 sec-9 sets  
1 hang snatch +1 snatch + 1 OHS  (build to heavy but unbroken set)

Part B


8 EMOM
1 - 8 P snatch @ 60% of todays max 2 - 10 pistols  (5/leg alternating)

Part C


20 Min AMRAP
20 KB Russian twists GP - 1.25/1    OP - 1.5/1.25     CP - 1.75/1.5
1 length SA OH Walking lunge- right arm   GP - 40/25   OP - 50/35   CP - 60/45
2 lengths SA farmer carry RA   
20 Sit Ups 1 Length SA OH Walking- Left arm lunges 2 Lengths SA farmer carry LA  
20 GHD     GP - Parallel    OP - alternating 1 hand to floor   CP - 2 hands to floor

Jan 16, 2019

Thursday Jan 17 2019

Part A

Row 1min max effort- 2min rest x 8        
Score is calories- reset rower every time

Part B


15min rMU practice- if you can do ring muscle ups- attempt to string together AMAP in 3-4 attempts

Part C


8min AMRAP with 2 rMU's EMOM  starting at zero-if you cannot do MU's do jumping transitions
8 Box Jumps  GP - 20/16"   OP and Cp - 24/20"
8 Dips             GP - banded as needed.  OP and CP - no scale

Jan 15, 2019

Wednesday Jan 16 2019

Part A

A1- 5 X 4 Back squats 2sec pause at bottom - try to keep all sets at 70% of 1rm  
A2- 5 x 4-6 Strict Pull ups

Part B


3 rounds  
60 DU's            GP - 60 attempts   OP and CP - 60DU  
40 WBS              GP - 16/12 to 10/9    OP - 20/14 to 10/9   CP - 20/14 to 11/10
20 Pistols (10/leg)  GP - sit to box as low as possible   OP and CP - Pistols     
10 TTB        GP - toes as high as possible.  OP and CP - TTB
2 rope climbs       GP - 2 hook on and pull.  OP - 18/15,   CP - 18/15 on short rope

Tuesday Jan 15 2019

Part A

Every 90 sec- 8 sets- building load  
1-Hang clean + 1 clean + 1 front squat

Part B


Descending reps every 90 sec for 5 sets  - clean bar on first rep                                          
1-10 Push press- 105/75    
2-8 Push press 115/85
3- 6 PP or PJ 125/95  
4- 4 PP or PJ 135/105
5- 2 PP or PJ 145/115


Part C

AMRAP 4 minutes   
12/9 Cal Row   
9 Power cleans               GP - 85/60    OP - 95/65    CP - 105/70
Rest 2min


AMRAP 4 minutes      
12/9 cal row
7 Hang squat cleans     GP - 95/65    OP - 115/75     CP - 135/95  
Rest 2min


AMRAP 4 minutes
12/9 cal row
5 Squat cleans               GP - 105/75    OP - 135/95   CP - 155/115

Jan 13, 2019

Monday Jan 14 2019

Part A

A1- 5 x 5 deadlifts
60%-65%-70%-75%-80%

A2- 5 x 10 push ups

Part B


The seven   
7 Rounds for time
7 HSPU        GP - 1" deeper than last week   OP and CP - to floor
7 Thrusters    GP - 105/75     OP - 135/95    CP- 155/105
7 K2E        GP - Hanging knee raises   OP and CP - K2E     
7 Deadlifts     GP - 225/155    OP -  245/165  CP - 265/175
7 Burpees
7 KBS             GP - 1.5/1         OP - 1.75/1.25    CP - 2/1.5
7 Pull ups        GP - Flat Ring Rows  OP and CP - Pull Ups

Jan 11, 2019

Saturday Jan 12 2019

Part A

EMOM x 7min   
10/8 cal row + 5 burpees

Part B


24min AMRAP    
20 SA alt DB snatch     GP - 40/25     OP - 50/35    CP - 60/45
10 SA DB push press right arm
20 SA DB Front squats (10/arm)   
10 SA DB push press left arm 20 GHD Sit Ups    GP - parallel    OP - 1 hand to floor    CP - 2 hands to floor

Jan 10, 2019

Friday Jan 11 2019

Part A

Every 90 sec- 8 sets                
1 hang snatch +1 snatch + 1 OHS build to heavy but unbroken set

Part B


EMOM x 8
1- 8 Power snatch @ 55% of todays max  
2- 25-50 Double Unders

Part C


4 rounds  
20 Overhead Squats    GP - 80/50   OP -  100/70    CP - 120/90
15/12 cal row
2 rope climbs              GP - 2 hook on and pull,   OP - 18/15ft   CP - 18/15 short rope